Additional Pax present: Kwame, Puddin, LB, The Mistake, Hirchak (sp?), Garfield, FNG (Kevin)
21 Pax came out for a wet (although rain free), sweat filled search for those six pack abs and to try and work off some of the likely festivities involving the other type of 6-packs from the past 3-day weekend.
With the official opening of pool season, and the recent focus on arms and running, the Pax had an opportunity in today’s gloom to focus on our core through a variety of familiar, less common and new exercises.
WARMORAMA:
SSH, IST, Windmill, Mountain Climber, Merchans, Leg Stretches.
THE THANG:
Mosey to front of Chambers Building & circle up – plank until 6 arrives. Disclaimer that we will be doing a lot of core exercises today.
LBC, High Flutter, LBC, High Plank Punch Your Brother.
Mosey to Davidson Track for modified Stadium Snake – 4 stair sections at a time (up/down, up/down) then out onto track for exercises.
- After first 4, Plank Knee Cross, Xs&Os, Diamond Merchans;
- After second 4, Low Side Plank Knee Raises – Right Side, Left Side; Hammer Run, Wide Merchans;
- After third 4, WWII Sit-ups, Windshield Wipers, Regular Merchans;
- After fourth 4, Superman, Lazy Boy, Side Crunches – Right Side. Left Side, CCD.
- After fifth 4, Alternating V-ups, Low Flutter, Right elbow to Left Knee, Left elbow to Right Knee; Staggered Hand Merchans.
Mosey back to Green through 50yard tunnel. Ranger leg the Pax in wall exercises, wrapping up Bulgarian squats before we were back on our 6’s for Freddy Mercury, J-Low, LBC.
Recover Recover.
MOLESKIN:
It was shared that as of July 4th, Bag Boy will be taking over as leader (Nathan) from Jolly Roger for F3 Lake Norman. A great opportunity to live out one of the purposes of F3, service to something bigger than yourself and encouraging men by building a stronger sense of community. Thank Jolly Roger and congratulate Bag Boy next time you see these guys.
Big ups to FNG Kevin for coming out this morning and for Bada Bing for EH’ing him! For his first post, and at 57 years young, Kevin did a great job throughout the entire workout!
Pusher shared that today is his 3-year F3 anniversary and in addition to the significant benefit this organization has had on him, he thanked Creeper for EH’ing him at the neighborhood pool. I too am about a week past my 3-year anniversary and share in Pusher’s sediment for the exponential value that being a part of F3 has created in my life – physically, emotionally and mentally – both in my family and in the Davidson and greater Lake Norman community. Thank you to Grillz for EH’ing me in such a way that got me out to my first workout back in May of 2015. As Pusher shared with FNG Kevin, the workouts do get less sucky as you stick with it!
Make it your mission to EH someone and get them out to a workout this week!